need a workout for gaining more muscle in the arms

Discussion in 'Fitness & Nutrition' started by babar, Oct 3, 2008.

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  1. babar

    babar Active Member

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    i've been lifting weight on and off for about 5 years now...one thing i've noticed is that mu upper body is very disproportional. i have a big chest, big back....but my arms always seem to look like chicken arms.

    i separate my workouts between upper and lower. on my upper days i do:

    bench
    military
    lat pull
    seated row
    pulldowns
    hammer curls

    when i wear shirts, its tight around my chest, lats, shoulders, but it just hangs really loose around my arms.

    know of any arm boosting workouts.


    no this is not a parody.
     
  2. evolude

    evolude OT Supporter

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    Do more tricep and bicep isolation stuff.
     
  3. MaineSucks

    MaineSucks OT Supporter

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    .
     
  4. Spur

    Spur Boomer

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    and do a lot of sets.

    isolation is KEY.
     
  5. babar

    babar Active Member

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    well everytime i leave the gym, my arms feel like theyre going to pop through its skin...i def. hit it hard for those 6 sets.

    from what i've learned your ripping your muscles when you life weights.

    wouldn't extra sets then be pointless? im just asking this to get an explanation of why i should do more. physiologically, what is it doing?

    anyways, so again i'm doing pulldowns and hammer curls. how many sets should i do?

    or what other arm workouts should i do?


    thanks
     
  6. 60druidgurubash

    60druidgurubash OT Supporter

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    for tris i do dips, rope pulldown, skull crusher or kickbacks.
    biceps i do preacher curl, db curls, hammer curls.

    noticed good gains in my arms so far.
     
  7. You only do 1 set of each workout? :hs:

    3-4 sets is typical.
     
  8. babar

    babar Active Member

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    i do 3 sets of bis and 3 sets of tris
     
  9. Spur

    Spur Boomer

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    If you want bigger arms, you need to ISOLATE like evolude said. i don't think you understand. This means that each lift you are doing, you are focusing only on your biceps or triceps. Your entire body (except for lower arms) should remain motionless and only rotate at the elbow.
     
  10. Spur

    Spur Boomer

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    i hope you're doing more than one lift of bi's and tri's if you want bigger arms.

    start doing more sets.
     
  11. Patrick Bateman

    Patrick Bateman Active Member

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    i think they mean exercises...not sure though. 3 exercises, 3 sets each. i hope so at least. thats what i typically do for arms.
     
  12. Once you get more into working out and have more experience, you should break up your workout into more than just an upper day and a lower day too by the way.
     
  13. Jeg1983

    Jeg1983 OT Supporter

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    500 pushups a day
     
  14. Uglybob69

    Uglybob69 I miss beer.

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    Why is that?
     
  15. k1d.

    k1d. New Member

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    lol.
    the funny thing is.
    i have the exact same problem.
    a 140lb average asian dude has bigger biceps then me.
    yet i can push heavy weights on the squats/bench/and deadlift.
    oh its so sad.
     
  16. KIDRR

    KIDRR Duck dog>* OT Supporter

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    Some people just have bad genetics when it comes to arms.
     
  17. GuOD

    GuOD mcflurry diet

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    I got like 14-14.5" arms @ ~210 lbs :o
     
  18. LBFilmGuy

    LBFilmGuy LOL why u mad tho?

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    :werd:
     
  19. timberwolf

    timberwolf New Member

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    Staying with an upper/ lower split is perfectly fine.
     
  20. mandrew

    mandrew New Member

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    I'm loving upper/lower... it allows me to train 4 days a week but doesn't make me focus on a specific muscle each day (which personally leads to joint pains when I hit the same thing hard for 4-5 exercises in a row).
     
  21. storm2099

    storm2099 Active Member

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    biceps
    [y]X-bKxjYpsIU[/y]

    triceps
    [y]qODBOJBBLWE[/y]
     
  22. slipangle

    slipangle i like girls with firm tofu

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    :rofl:

    I like how he talks about envisioning the muscles working in his biceps workout
     
  23. Mitchj

    Mitchj OT Supporter

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    to the guys saying more isolation, do you prefer to focus on strict form, light weight for say 12 reps?

    or simply try and push more weight every week for a lesser amount of reps?
     
  24. timberwolf

    timberwolf New Member

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    I think higher reps around 10-12 would suit arms more. Along with less rest times. While indirectly, the arms should already get the 'heavy' low rep type of stimulation from going heavy on chest, back and delts.
     
  25. car ramrod

    car ramrod I'm all highway

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    21s always bust my arms.

    Grab the cambered bar (crooked bar), and do 7 reps going from the body to half-way up a curl, 7 reps going half-way to the end of a curl, then 7 full range reps. Finish your arm workout with 3 sets of that and if you're not tired, then add more weight.

    Sometimes, you need to "shock" your arms to experience growth. Doing these, or doing low-rep, heavy weight will get the muscles to grow.
     
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